Carbohydrates Counting

control intake

High carbohydrate foods: breads, pasta, and cerals.. potatoes, sweet potatoes, yams, all alcohol - beer wine, desserts, candies most milk products except cheese

Nutrient dense low in nutrients: prepared from whole grains, legumes, milk proudcts (except cheese) fruits and vegetables.

Low nutrient foods: table sugar, candies, alcoholbeverages, fast foods and frozen meals.

Carbohydrates large impact on level of our blood sugar.

Complex carb foods: vegetables, fruits, root crops and whole grains.

BALANCE carbs with regular exercise and a healthy body weight.

CARB COUNTING BASICS

Daily carb intake: 1600 - 1800

PLATE management 5 sections

largest 35-40% of plate: filled with non starchy vegs - spinach, carrots, letuce, grrns, cabbage, bok choy, green beans,

broccoli, cauliflower, tomatoes, salsa, cucumber, beets, okra, mushrooms, petter and turnips.

Next Largest, 35-40% of plate: protein and fats. grass fed beef, free range chicken, eggs, wild fish, port, beans,

leumes and healthy fats such as olive oil and coconut oil.

Small section 5-15% of plate. brown rice, quinoa, whole rye, spelt, couscous and buckwheate.

Next small section low glycemic Fruits, like, apples, oranges, peaches, dates, pear4s, prunes, tomatoes, avocados, pomegranates.

Last small section 10% dairy choices. Cheese

Each gram of carbs provides 4 calories. total should be 1600 - 1800 calories.

Get 50% of these calories from carbs or 800 calories or 200 grams of carbs at 4 calories per carb spread out over the day.

At 15 grams per that would be 13 exchanges of carbs per day.